yeah i've been reading everywhere though that high intensity full body is the new way to go, cuz it revs your metabolism and engages the most of your muscle groups. i used to split it up, but i didnt like that i only got to do chest or shoulders, which were the things i wanted to improve on the most, only once a week.
I agree with this. I used to do a 5 day split, now I do a fullbody HST type routine, 3 days a week, and I'm seeing more gains this way.
Mostly all compound excercises too btw, with a lil bit of isolation thrown in, not much though.
Something like:
Incline Bench - 3 sets
Clean + Press (from deadlift position) - 3 sets
BB Curl - 3 sets
Deadlifts or Romanian Deadlifts - 3 sets
Elevated Cable Rows - 3 sets
Cable Push downs - 3 sets (drop set on each)
Squats - 3 sets
Abs/Obl/Calves
+ another random bicep excercise sometimes
Then I throw in some incline DB press to work my chest a bit harder, my weak spot.
Also, I do maybe 50% of my 1 rep max on each excercise. I don't go too heavy, maybe just for 1 set I will sometimes.
I do the same routine 3 times a week, but I will alternate the order of it and change things around like incline bench one week, then flat bench the next, etc... I do this eod with 2 days off end of week and I'm completely loving this over my old 5 day split. I agree that this type of routine keeps your various muscle groups in an anabolic state longer than waiting a week before working that group again. Actually, studies show this to be the truth, it's not just an opinion. Not really getting stronger very quickly this way, but I'm growing. Oh, and I'm usually sweating much harder than anyone else in the weight room, mainly from the intensity of this type of routine.